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My Favorite Legday Exercises

For a few weeks, I started to train my hamstrings, glutes, and calves separate from my quads. My quads are growing very fast and my hammies a little less fast. So I decided to focus on that part of my muscles a bit more. And with result; my hammies and glutes are POPPING! Here are a few of my favorite and go-to exercises when I focus on my hamstrings, glutes, and calves.

So here are a few of my favorites:

This Is Why I Don’t Lose Bodyfat


Sooo, I confessed to my boyfriend that I feel confused about my training and nutrition journey at this moment. My focus was never to lose weight, I just wanted to be strong and build muscle. And that’s exactly what I did for the last year. But because I never really (want to) focus on losing weight, I also did not focus on losing body fat. Yes, there is a difference between losing weight and losing body fat. 3 months ago I decided I wanted to have more muscle definition. I have build al that muscle but my fluff is still covering it. So, I decided to focus less on building muscle and more on burning body fat.

After almost 8 weeks I said to my boyfriend last week, this isn’t working for me. My body is changing very quickly, I’m still hitting PB’s (yay!!) but I’ve lost 0% body fat.

At my first measuring, these were my measurements:
29% body fat and 74,8 KG/164 lbs*

At this very moment, 8 weeks later, my measurements are:
29% of body fat and 74,9KG/165 lbs.

Exactly, nothing changed. Well, that’s not true. The way my body is looking changed A LOT. And that makes me happy! Somehow I’m more toned. And let’s not forget that my condition is at a very high point right now because of the intense cardio everyday! This also reduced my asthma for a big part. It’s not all fails but my goal is to burn fat and that’s the one thing that isn’t happening.

My daily workout routine right now:
– Start with 15 minutes of cycling with a focus on 150-160BPM
30 minutes of Strength training (split)
– End with 15 minutes of cardio (boxing, cycling, rowing, parkour or sprints)

My goal is to be in the “Fat burning zone” as much as possible. But when I looked at my workout statics last night, my boyfriend suddenly realized something. When you look at my workout results, you will notice that I’m chilling in the “Cardio zone” most of the time and very little in the “Fat burning zone”. But when I went for a walk through the park last week, I was in the “Fat burning zone” 100% of the time. WHAT?! You can see it in the screenshots below**:

So what does that mean? Well after some research we found out that I’m a “mesomorph” body type. A what? A mesomorph. You have three different body types and they require all different training and nutrition.

This is a mesomorph body type:
“Characterized as naturally muscular with a moderate frame, mesomorphs have medium-sized bone structures. They are well-proportioned with wider shoulders and a narrow waist and typically have low body-fat levels. Of the three body types, mesomorphs are the best for bodybuilding as they are naturally strong and can lose or gain weight easily.”
Source: acefitness

Except for the low body-fat level part, THIS IS ME. So now I know a bit more about my body type, I can slowly start to adjust my training and nutrition. The first step: spent more time in the fat burn zone during my cardio workout. In the last months, I did an amazing job building on my stamina. As a result that when I do my usual cardio/HIIT training, I will directly skip the fat burn zone and go to the cardio zone. Which is great when you do endurance sports, but not so much when you want to burn fat.

With this new information, I’m ready for a new training and nutrition routine!
Which will be as following:

– Start with 20 minutes of strength training (split)
40 minutes of cycling/walking with a focus on 110-120 BPM (Fat burn zone)

So now I know why I don’t lose body fat: I spent to much time in the cardio zone, and almost no time in the fat-burn zone. I’m excited to start with this new journey but it won’t be easy. Although the 40 minutes of walking/cycling will be less intensive than my former cardio routine, it will be pretty boring too. Because like most of us powerlifters, I don’t like cardio AT ALL. And now I have to do 40 minutes straight! *instant looking for new Netflix series* And I love strength training so much but now I can only do 20 minutes of lifting. BUT if this will get me closer to my goal, which is a lower body fat percentage, then LET’S FREAKING DO THIS!  I will keep you guys updated in the upcoming weeks about this new journey. And I will explain more about the different body types and the mesomorph body type (how to train and eat) in my upcoming posts! Which body type are you?

* Please note that these are measurements based on MY BODY. I’m 1.73cm / 5″8 feet.
**The app I’m using is the Fitbit app. It’s connected to my Fitbit Inspire HR watch.

strenght training

Gym Bag Musthaves For Training


These are my essential workout gear for my training at this moment! Besides these, I also use pre-workout before I start my training and I drink my water with a scoop of iBCAA’s during my workout.

louie training musthaves
1. Strong grips
The strong grips I use are from XXL Nutrition but you can use them from any brand you like. These ones are originally for heavy back exercises but I like to use them when I use heavy weighted dumbbell exercises. They support the heavy pressure on my wrist and I can wrap the “flaps” around the dumbbell for extra grip.


2. Training gloves

I like to wear these during every workout. Most of all because my hands get sweaty withing minutes when I train. So I tend to lose grip (especially with pullups, etc.). To prevent that from happening I wear training gloves. These ones from Nike are very comfy!


louie training musthaves
3. Earbuds for music
I don’t know what kind of music they play at your gym, but at my gym, it’s more James Blunt then some badass hardcore sounds to hype you up. So that’s why I always train with earbuds. Also, it’s a great way to focus on your workout! I have two playlists on Spotify; when I feel badass (HipHop/r&b) and one when I really want to get hyped up and need to set some PR’s (Dance/Hardstyle). The type of music during a workout is very personal but if you like, try my “SSSHMOOD” playlist here, or my “NO PAIN NO GAIN” playlist here.


louie training musthaves
4. Lifting straps
I use lifting straps when I do deadlifts. At this moment that’s the only time I use them. But when you do deadlifts, these guys will let you lift heavier than without straps. Because you put the straps around the barbell, the barbell will more likely “hang” on your wrist and give you extra grip.


louie training musthaves
5. Water bottle
This one is quite obvious. You will sweat during your workout, so drinking enough water is very important. I like to put a scoop of BCAA’s in my water bottle.


6. Wrist wraps
The wrist wraps are very important for me since day one. Because although my arms are getting stronger and stronger I’m able to train heavier. But I have one problem; my wrists still have the size and strength of a 6-year-old. They simply can’t keep up with the heavy weights. It’s definitely one of my weak areas when I train. But it’s very important to know that it doesn’t help AT ALL when you wear them all the time. You need to make your wrist stronger, and putting on the wrist straps all the time won’t make them stronger. Use them in a correct way; I only use them when I use very heavy weights (like during a shoulder press) because ten my wrists tends to fold double because they can’t handle the pressure.  


louie training musthaves
7. Sports watch
To track my progression during a workout/day, I use a sports watch. I like to see if my heart rate is high enough during cardio sessions, how long I’ve been working out for and how much calories I’ve burned. The one I use at this moment is the Fitbit Inspire HR and I like it very much!


louie training musthaves
8. Towel
Just like a water bottle, this is a very obvious essential object when you train. I use a clean towel every time I workout. Want to know why I use a clean towel EVERY training? Then read this post


louie training musthaves
9. Resistance band
Okay, this one is probably not a musthave for everyone but it definitely is for me; the resistance band. It’s my ultimate warm-up tool when I have a leg day. I can really focus on warming up all the different areas of my legs and booty. There are also a ton of different warm-up exercises you can do with it. You can even do a complete leg workout with them. 

So these were my gym bag essentials that I use at this moment. Note: none of the above products are sponsored (I wish LOL). I bought them with my own money.  What are your musthaves for training?

strenght training